As you may already know, sleep plays a vital role in our health and well-being. It is just as important as eating and exercising. Getting the right amount of quality sleep is a very important factor to maintain a healthy lifestyle.
In order to properly function our bodies are wired to sleep for the correct amount of time – an average of 8 hours/day – in the right environment. Otherwise, our immune system will eventually collapse giving way to other health problems.
Besides that, the quality of our sleep will dictate our productivity at work or school, our attention span, our capacity to memorize things, and overall mood. No wonder why the subject has raised more and more interest in the last years. Many active, young people like you and me are having trouble sleeping and that is partially due to our bad behaviors and poorly managed sleeping environment.
While you can find extensive materials that deal with sleeping related disorders and solutions provided by experts, we think that you can start right now by doing some simple adjustments to your house or apartment. To help you do just that, we’ve put together 10 Things That You Can Do At Home To Improve Sleep.
1. Keep the temperature comfortably cool—between 60 and 75°F
One factor that is often overlooked when trying to improve sleep is temperature. Everyone has their own preference but the ideal bedroom temperature to attain optimal sleep is somewhere between 60 and 75°F. So, try to keep your room temperature between these limits.
2. Keep the room well ventilated
We keep breathing while we are sleeping. That means even though we are asleep our body is still active and the quality of the air we breathe affects the quality of our sleep and, obviously, how rested we’ll feel when we wake up.
Make sure the air in your bedroom is fresh at all times, especially at night. Do that by simply opening the windows for a few minutes before you go to bed.
3. Control the humidity
Do you have low humidity in your home? That alone can greatly affect your sleep. A good way to control the humidity level is to start using a humidifier; a device particularly designed to keep the air moisturized and help you fight dry skin, bloody nose, sinus headaches, and other respiratory illnesses. Check out our post on why you need a whole-house humidifier here.
4. Lower the noise volume
Sleeping in a very calm environment will definetly improve sleep. Very noisy surroundings, on the other hand, will increase the chances of waking up tired. Your bedroom should be as quiet as possible. You could also use white noise if perfect silence is not something you enjoy.
5. Adjust the level of light
Light – or the proper kind of light, to be more exact – also plays an important role in attaining a very good and deep sleep. The normal rhythm of life involves being active during daylight and resting at night. With so much light around us, our brains tend to adjust and we get less sleep than needed.
It is also very well known that exposure to screens before
Use curtains, dim the interior lights, use smaller sources of light and make your bedroom a technology-free zone.
6. Clean the air
Specialists say there are a lot of positive associations between fresh air and relaxation and implicitly sleep. One of the most surprising aspects of air quality to consider is that indoor air pollution is actually 4-5 (even up to 10) times higher than the one outside because of the airborne chemicals in our homes. But how to get clean fresh air especially if you are living in a crowded city? One proven way you can do that is by using a quality air purifier (link to the pillar article). No matter how meticulous you are regarding personal space hygiene you will never be able to completely get rid of air pollution. A good whole-home air purifier can eliminate up to 99% of all airborne contaminants present in your house. Find one that best suits your needs.
If you want to opt for a cheaper way to filter the air in your bedroom or any other space for that matter, you can try some plants. Few people know that most of the plants are actually filtering air, along with other real health benefits. So, why not try a natural remedy? Filter the air in your bedroom, office or the entire house with plants. Cleaner air everywhere means a better sleep too.
7. Use a comfortable mattress
Mattresses are the receiving end of sweat, dirt, dead skin cells and other dirt from the outside world. Because you spend about a third of your life on a mattress, making sure it is sleep ready is a must.
Having a clean mattress creates a vibrant and fresh environment when sleeping. It is also important to maintain the cleanliness of the mattress by deep cleaning it on a regular basis. Besides helping you get a more pleasant sleep, a clean mattress definitely lasts longer and keeps you away from allergies and dirt.
8. Use relaxing scents from oil diffusers
Aromatherapy is a form of alternative medicine that relies on a powerful sense of smell. That is why the use of oil diffusers has been increasing. Essential oils, for example, are considered to be even more powerful than the plants from which they derive. They have been used for centuries with proven physical benefits. Diffusing them in your bedroom at night is a natural way to improve sleep. Find out which essential oils and scents are the best for you.
9. Use the right pillow
Using an optimal pillow for appropriate neck support to maintain the cervical curve may contribute to improving quality of sleep even more than your mattress. It can minimize pain, discomfort and soreness and it can relieve pressure at certain points of your spine. If you know you’ve been waking up with sore neck and even headache it’s time for you to replace your pillow with a proper one.
10. Use “sleep-friendly colors” in your bedroom
Colors can also contribute to a good quality of sleep. It seems that people whose rooms are painted blue tend to sleep deeper and longer. The color blue is associated with feelings of calm which, when picked up by your ganglion cells in your eyes and relayed to your brain, helps reduce blood pressure and heart rate, all of which help you receive a solid night’s sleep. If you are not a “blue color person” you could try any other relaxing shade colors, like grays, silvers, and neutrals. These also help lower blood pressure and heart rate.
These are 10 Things You Can Do To Your Home Environment to improve your sleep.
This is not an exhaustive list nor is it a medically certified prescription. Since sleeping is an important part of your life and it plays such a vital role in your health and overall wellbeing, consider it encouragement for you to improve the quality of your life. Good luck!
Extra Tips From Dr. Ozzz.
Andy is an urban survivor passionate about recycling, clean energy, and micromobility. He loves nature and people and peacefully militates for a balance between the two. When he’s not writing on Noble Urban you’ll find him riding his bike, fishing, or reading a good book.